Nutmeg vs. Winged bean — In-Depth Nutrition Comparison
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The main differences between nutmeg and winged bean
- Nutmeg is richer in manganese, magnesium, phosphorus, calcium, folate, and iron, yet winged bean is richer in copper, vitamin B2, and potassium.
- Daily need coverage for saturated fat for nutmeg is 129% higher.
- Nutmeg contains 8 times more magnesium than winged bean. Nutmeg contains 183mg of magnesium, while winged bean contains 24mg.
- Winged bean contains less saturated fat.
- Nutmeg has a lower glycemic index than winged bean.
Food types used in this article are Spices, nutmeg, ground and Winged bean tuber, raw.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +662.5% |
| Contains more CalciumCalcium | +513.3% |
| Contains more IronIron | +52% |
| Contains more ZincZinc | +54.7% |
| Contains more PhosphorusPhosphorus | +373.3% |
| Contains less SodiumSodium | -54.3% |
| Contains more ManganeseManganese | +445.1% |
| Contains more SeleniumSelenium | +128.6% |
| Contains more PotassiumPotassium | +67.4% |
| Contains more CopperCopper | +35% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +113.3% |
| Contains more FolateFolate | +300% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +161.4% |
| Contains more Vitamin B3Vitamin B3 | +26.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 25.94g | 0.222g | 117% |
| Manganese | 2.9mg | 0.532mg | 103% |
| Fiber | 20.8g | 83% | |
| Fats | 36.31g | 0.9g | 54% |
| Copper | 1.027mg | 1.386mg | 40% |
| Magnesium | 183mg | 24mg | 38% |
| Phosphorus | 213mg | 45mg | 24% |
| Calories | 525kcal | 148kcal | 19% |
| Calcium | 184mg | 30mg | 15% |
| Folate | 76µg | 19µg | 14% |
| Iron | 3.04mg | 2mg | 13% |
| Protein | 5.84g | 11.6g | 12% |
| Potassium | 350mg | 586mg | 7% |
| Carbs | 49.29g | 28.1g | 7% |
| Zinc | 2.15mg | 1.39mg | 7% |
| Monounsaturated fat | 3.22g | 0.234g | 7% |
| Vitamin B6 | 0.16mg | 0.075mg | 7% |
| Vitamin B2 | 0.057mg | 0.149mg | 7% |
| Vitamin B1 | 0.346mg | 0.379mg | 3% |
| Vitamin C | 3mg | 0mg | 3% |
| Selenium | 1.6µg | 0.7µg | 2% |
| Choline | 8.8mg | 2% | |
| Vitamin B3 | 1.299mg | 1.64mg | 2% |
| Vitamin B5 | 0.116mg | 2% | |
| Vitamin A | 5µg | 0µg | 1% |
| Polyunsaturated fat | 0.35g | 0.174g | 1% |
| Sodium | 16mg | 35mg | 1% |
| Net carbs | 28.49g | 28.1g | N/A |
| Sugar | 2.99g | N/A | |
| Tryptophan | 0.252mg | 0% | |
| Threonine | 0.451mg | 0% | |
| Isoleucine | 0.425mg | 0% | |
| Leucine | 0.64mg | 0% | |
| Lysine | 0.592mg | 0% | |
| Methionine | 0.143mg | 0% | |
| Phenylalanine | 0.451mg | 0% | |
| Valine | 0.599mg | 0% | |
| Histidine | 0.241mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.84 g
Fats:
36.31 g
Carbs:
49.29 g
Water:
6.23 g
Other:
2.33 g
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
| Contains more FatsFats | +3934.4% |
| Contains more CarbsCarbs | +75.4% |
| Contains more OtherOther | +16.5% |
| Contains more ProteinProtein | +98.6% |
| Contains more WaterWater | +821.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
25.94 g
Monounsaturated fat:
Mono. Fat
3.22 g
Polyunsaturated fat:
Poly. Fat
0.35 g
Saturated fat:
Sat. Fat
0.222 g
Monounsaturated fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 g
| Contains more Mono. FatMonounsaturated fat | +1276.1% |
| Contains more Poly. FatPolyunsaturated fat | +101.1% |
| Contains less Sat. FatSaturated fat | -99.1% |